Counting Calories: What’s Really Inside a Panda Express Chicken Egg Roll?

Is that delicious Panda Express egg roll worth the calories? Let’s dive into the nutrition facts behind this popular Chinese fast food appetizer and find out exactly what you’re getting with each crispy bite

The Basic Nutrition Breakdown of a Panda Express Chicken Egg Roll

If you’re watching your calorie intake but still craving that crunchy wrapper with savory chicken filling, here’s what you need to know about a single Panda Express chicken egg roll:

I noticed some slight differences in the nutrition data between sources which isn’t unusual for restaurant foods since preparation can vary slightly. The most consistent figure is the 200 calories per roll.

Where Do Those Calories Come From?

When we break down the 200 calories in a Panda Express chicken egg roll we can see that

• About 51% comes from fat (90-100 calories)
• Approximately 33% comes from carbohydrates
• The remaining calories come from protein

This means that despite being a relatively small item, the egg roll packs a decent caloric punch due to its fried nature and mixture of ingredients.

Burning Off Those Egg Roll Calories

According to the data, to burn off the 200 calories in just one chicken egg roll, you would need to:

• Run for approximately 18 minutes, OR
• Walk for about 29 minutes

Makes you think twice before grabbing that second roll, doesn’t it?

Allergen Information – What’s Actually In There?

For those with dietary restrictions, it’s important to know that Panda Express chicken egg rolls contain several common allergens:

• Wheat
• Soy
• Eggs
• Milk
• Sesame

Good news if you have nut allergies though – they appear to be free from tree nuts and peanuts.

How Healthy Is the Panda Express Chicken Egg Roll?

Interestingly, according to customer polls, about 63% of voters consider the chicken egg roll to be a healthy option from Panda Express. I’m a bit surprised by this result honestly, given the calorie and fat content for such a small item.

While it’s not the worst fast food item you could choose, I wouldn’t exactly call it a health food. Let’s get real – it’s a deep-fried appetizer with a decent amount of sodium (16% of your daily value).

Weight Watchers Points

For those following Weight Watchers programs, here’s the points breakdown:

• 7 SmartPoints
• 5 PointsPlus
• 5 Freestyle Points

Making Smarter Choices at Panda Express

If you’re trying to enjoy Panda Express while maintaining a balanced diet, here are some tips:

• Share an egg roll with a friend to cut the calories in half
• Balance your meal with steamed veggies or other lower-calorie options
• Consider the chicken potstickers as an alternative (though check their nutrition too!)
• Remember that portion control is key – one egg roll might be satisfying enough

How Does It Compare To Other Appetizers?

Panda Express offers several appetizer options. While I don’t have complete data for all of them, the menu mentions:

• Chicken potstickers (3 pieces)
• Cream cheese rangoon (3 pieces)
• Vegetable spring rolls (2 rolls)

If you’re watching calories, it might be worth comparing these options before making your selection.

The Taste Factor

Despite the calorie content, there’s a reason these egg rolls remain popular. According to customer polls, about 82% of voters think the chicken egg roll tastes good! That crispy exterior giving way to a savory filling is pretty hard to resist.

My Personal Take On Panda Express Egg Rolls

As someone who loves Chinese food but tries to stay somewhat health-conscious, I find these egg rolls to be an occasional treat rather than a regular indulgence. At 200 calories each, they’re not something I’d eat multiple of in one sitting, but they definitely satisfy that craving for something crispy and savory.

I usually pair one with a side of mixed veggies or steamed rice to make it more of a balanced meal. And honestly, sometimes sharing one with my partner is enough to get that egg roll fix without going overboard on calories.

Final Thoughts: Are They Worth The Calories?

Whether a Panda Express chicken egg roll is “worth” 200 calories depends entirely on your personal nutrition goals and preferences. If you’re strictly counting calories or following a low-fat diet, you might want to skip it or plan carefully to include it as an occasional treat.

However, if you’re following the “everything in moderation” approach, a single egg roll can definitely fit into a balanced diet. Just be mindful that at 200 calories for a relatively small item, it’s more calorie-dense than many other appetizer options.

Remember that enjoying food is about more than just calories – it’s about satisfaction and pleasure too. Sometimes that crispy, savory egg roll is exactly what hits the spot!

Frequently Asked Questions About Panda Express Chicken Egg Rolls

How many calories are in a Panda Express chicken egg roll?

There are 200 calories in one Panda Express chicken egg roll.

Are Panda Express egg rolls high in fat?

Yes, with 10-12g of fat per roll (about 51% of the total calories), they are relatively high in fat due to being fried.

Are Panda Express egg rolls gluten-free?

No, they contain wheat and are not gluten-free.

How much sodium is in a Panda Express egg roll?

A single chicken egg roll contains between 340-390mg of sodium, which is about 16% of the recommended daily value.

Can I eat Panda Express egg rolls on a diet?

You can include them in moderation on most diets, but be aware that at 200 calories per small roll, they are calorie-dense. Plan accordingly if you’re strictly monitoring calorie intake.

Do Panda Express egg rolls contain allergens?

Yes, they contain wheat, soy, eggs, milk, and sesame.

In conclusion, Panda Express chicken egg rolls can be enjoyed as part of a balanced diet if you’re mindful of their nutrition profile. At 200 calories per roll with a moderate amount of protein and fiber, they’re not the worst fast food option out there – but they’re also not something you’d want to make a daily habit if you’re watching your calorie intake.

As with most things in nutrition, moderation and awareness are key. Now that you know exactly what’s in that crispy little package, you can make more informed choices about how it fits into your overall eating pattern!